9 PAX at Foxtrot this morning. We moved our workout over a little due to water in our regular workout area. This put us in the parking lot which worked out great. Using the parking spaces we each took a space. We needed a little extra space for our workout this morning anyway. As we all found a space we also grabbed a jump rope. Thank you Partly Cloudy for bringing your extra jump ropes for our PAX.
WARM UP –
We used our jump ropes to do torso twists, squats, calf stretches & arm stretched.
THE THANG –
We did all the exercises for 1 minute. With estimated rests in between of 30 to 60 sec.
2 ~ Kris-Kross hand-over-hand walk over the jump rope in a plank
3 ~ Jumping rope – both feet together
4 ~ 180 degree jumps over a stationary jump rope on the ground
5 ~ Jumping rope – skipping one foot at a time
6 ~ Three way jump – Jump rope on the ground & while in a plank we moved our feet left, middle and then right around the jump rope.
7 ~ Jump rope – skiers – side to side hops
8 ~ Spiderman’s over the jump rope, knee to elbow
9 ~ Jump rope – skipping one foot at a time
10 ~ Kris-Kross hand-over-hand walk over the jump rope in a plank
11 ~ Jump rope – both feet together
Each PAX picked an ab exercise for the group to do.
We did … Bicycles, scissors, LBC’s, leg lifts, reverse abs, plantains, Russian twists, pretzel abs, In & Outs, glut bridges, and ABC’s
We had a nameorama, gave out the updates and local FiA news, talked about the GrowRuck in TN and then pack it up till Saturday. Board-O’s first Q!!
I made sure to play some themed jumping music for our PAX as well, Van Halen “Jump” & Kris Kross “Jump”!